Dark chocolate vs Milk chocolate: Calories, Protein and Which to Choose
A side-by-side comparison of Dark chocolate and Milk chocolate per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Dark chocolate | Milk chocolate |
|---|---|---|
| kcal | 598 | 535 |
| Protein | 7.8 g | 7.7 g |
| Carbohydrates | 45.9 g | 59.4 g |
| Sugar | 24 g | 51.5 g |
| Fibre | 10.9 g | 3.4 g |
| Fat | 42.6 g | 29.7 g |
| Sodium | 20 mg | 79 mg |
| Nutrient | Dark chocolate | Milk chocolate |
|---|---|---|
| kcal | 120 | 134 |
| Protein | 1.6 g | 1.9 g |
| Carbohydrates | 9.2 g | 14.9 g |
| Sugar | 4.8 g | 12.9 g |
| Fibre | 2.2 g | 0.9 g |
| Fat | 8.5 g | 7.4 g |
| Sodium | 4 mg | 20 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Milk chocolate has 63 fewer kcal per 100 g (11% less).
- Dark chocolate has more fibre: 10.9 g versus 3.4 g per 100 g.
Swap equivalents
- 100 g of Dark chocolate has the same calories as 110 g of Milk chocolate.
- For the protein in 100 g of Dark chocolate, you need 100 g of Milk chocolate.
Frequently asked questions
Which is better: Dark chocolate or Milk chocolate?
It depends on your goal. Per 100 g, Dark chocolate has 598 kcal and 7.8 g of protein; Milk chocolate has 535 kcal and 7.7 g. Both have practically the same protein per 100 g. Milk chocolate has 63 fewer kcal per 100 g (11% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Dark chocolate for Milk chocolate?
Yes. To keep calories the same, swap 100 g of Dark chocolate for about 110 g of Milk chocolate. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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